Sunday, May 13th, 2018

Announcements & Upcoming Events

CrossFit Teens starting soon. Registration and details here.

CrossFit Kids starting soon. Registration and details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21stt


Lakeview Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

Lincoln Square Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Hero WOD

KB Programming

Part 1 – 8 Minutes // Row + Sandbag Carry or Farmer Carry
5 Calories + 150′ Carry
10 Calories + 150′ Carry
15 Calories + 150′ Carry
Details: Keep working up the ladder while increasing the Row Calories by 5 each round.

Part 2 – 7 Minutes // Cleans, Deadlifts & Jump Ropes
3 KB Single Arm Hang Cleans (each side) + 5 KB Single Arm Deadlifts (each side) + 10 Jump Rope Singles
3 KB Single Arm Hang Cleans (each side) + 5 KB Single Arm Deadlifts (each side) + 20 Jump Rope Singles
3 KB Single Arm Hang Cleans (each side) + 5 KB Single Arm Deadlifts (each side) + 30 Jump Rope Singles
Details: Keep working up the ladder while increasing the Jump Rope by 10 reps each round.

Part 3 – 4 Rounds for time of 15 American Swings & 10 Pull Ups

 

 

Saturday, May 19th, 2018

Announcements & Upcoming Events

CrossFit Teens starting soon. Registration and details here.

CrossFit Kids starting soon. Registration and details here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Lakeview Schedule:
8a – Def Con
9a – Strength Cafe
10a – Team Style Workout
11a – Team Style Workout
12:15p – Olympic Lifting

Lincoln Square Schedule:
8a – Team Style Workout
9a – Strength Cafe
10a – Team Style Workout

Team Programming

Strength Work – Farmer Carry x100′ + Pull Up x10 + Bicep Curls x10

Conditioning – Running Clock Duel Vol. 2

0:00 – 8:00 – Run or Row x800 + 30 Russian KB Swings

8:01 – 16:00 – Conditioning #1. 15 – 12 – 9 – 6 of
Deadlifts & Wall Balls

16:01 – 24:00 – Run or Row x800 + 30 Russian KB Swings

24:01 – 28:00 – Conditioning #2. 15 – 12 – 9 – 6 of
Hang Power Cluster & Slam Balls

28:01 – 32:00 – Teams of 4 Synchronized Goblet Squats for Max Reps

Strength Cafe Programming:

Part 1 – Dimmel Deadlift x15 + Double KB/DB Row x10 for 3 Rounds.

Part 2: Deadift Doubles – 8 sets of 2 building in weight to around 80 – 85%.

Part 3: Landmine Push Press x8 (each side) + DB Hang Power Clean x4 (each side) for 4 or 5 Rounds.

Part 4: Rower Sprints x30 Seconds for X Rounds.

Strong back. Strong life. Or something like that.

 

Friday, May 18th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 4-5pm  New Session starting today! (Session 1/8) Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enroll here! 


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4

A. 
4 Rounds: For Quality
(With a running clock X 8 minutes)
Plank X 1 minute
Follow each round with:
Glute Bridge X 45 seconds
Foot positions vary each round;
R1: Narrow
R2: Wide
R3: Frog
R4: Narrow
*Rest when needed, if you can maintain a plank with no rest you will be able to complete all  4 rounds with 15 second transitions between each round.
B.
Floor Press X 10 reps
-Building X 8 Rounds,
-Every 90 seconds
(12 minutes)
C. 
For time: (12 min cap)
18-15-12-9-6 (60 reps of each)
Power Snatch 75/55lbs
Bar over burpees

Our recent onramp graduates at Defined Lincoln square. If interested in our next session starting next week, please reach out to Cara@crossfitdefined.com

Thursday, May 17th, 2018

Announcements & Upcoming Events

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4-week session, starting Wednesday, May 23rd.  Register Here! 

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


CFD Lakeview Specialty Classes in addition to standard open gym times for today
5:00p – Strength Bias 
6:00p – Conditioning / Simulated Long Run/Row
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes in addition to standard open gym times for today
5:30p – Strength Bias
6:00p – Olympic Lifting 

Friday Programming Details:  Floor Press + Plank/Hip extension + Power Snatch/Burpee WOD

Our next kids & teens program starts soon!

 

 

 

Wednesday, May 16th, 2018

Today’s Specialty Classes

“CF Teens” @ Lincoln Square, 5-6pm  Ages 12-17 years old. Pre-registration required. (Session 8/8)  Please reach out to Coach Noal@crossfitdefined.com for more information. Enrollment is open for our next 4 week session, starting this Friday, May 18th.  Register Here! 

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Kids @ Lincoln Square, Mondays 6-7pm. Ages 5-11 years old. Our next 4-week session starts Monday, June 4th. Registration and more information can be found HERE! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, June 16th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square.) Register Here!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Friday: Floor Press +  Plank/Hip extension + P. Snatch WOD

A. 
 Power Clean + Front Squat + Jerk: (1+2+1)
-Build to a heavy for the day
-Take 15 minutes
B. 
4 Rounds: 1 Minute @ each station for max quality reps/ 1 Minute rest @ end;
Min 1: Single Arm Split Jerk with KB/DB 55/35lbs, alternating sides every round
Min 2: Chest to Bar Pullups
Min 3: Bear Crawl
Min 4: Rest
1 Lap = 50 ft
*Today we are looking for quality reps from stations 1 and 2 with an all out effort on station 3, resting at the end, repeating for 4 rounds. Take your time and show control!
-Perform with hips high and arms locked out or hips low with bent arms.
-Both are very different, choose one that gets it done!
*Score is total reps from station 1 and 2 + total laps from station 3!
 

Tuesday, May 15th, 2018

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Ben W., 6:30-7pm. May Focus: Runner’s/Squatter’s Mobility. Come to mobility class this month to start healing your knee pain and recovering the IT Band.  Free your ankles, knees and legs for more power and recover smarter from high rep endurance cycles.


Announcements & Upcoming Events

CrossFit Teens starting Friday, May 18th. Registration and details here.

CrossFit Kids starting Monday, June 4th. Registration and details here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


Current Cycle: Week 3/4
Week’s Preview-
Wednesday: OLY + S.A. Jerk/C2B WOD
Friday: Floor Press +  Plank/Hip extension

 A. 
G.P.P.: 3 Rounds; E.M.O.T.M. (9 minutes)
Min 1: Prone Snow Angels  X 10-15 reps
Min 2: Strict Seated DB Press X 10-15 reps
Min 3: Handstand Hold x 30 seconds
B. 
E.M.O.T.M. X 30 minutes (6 rounds)
Min 1: Double unders X 35 reps
Min 2: Slamballs X 15 reps
Min 3: Single Arm OH Lunge X 15 reps 55/35lbs
Min 4: Wallballs X 15 reps 20/14lbs
Min 5: Rest

Coach Danny dropping knowledge to the young ones.

Monday, May 14th, 2018

Today’s Specialty Classes

“CrossFit Kids” @ Lincoln Square, 6-7pm  Ages 5-11 years old. Pre-registration required. (Week 6/6) Kids can attend Mondays only, Saturdays only or both. Please reach out to Coach Cara@crossfitdefined.com if you want to late join our current session or have interest in our next!


Announcements & Upcoming Events

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next beginner’s onramp!

Lakeview: Next Group Onramp; Sunday, May 20th
Lincoln Square: Next Group Onramp; Monday, May 21st


New Cycle: Week 3/4
Week’s Preview-
Tuesday: G.P.P. + Long WOD
Wednesday: OLY + S.A. Jerk/C2B WOD
Friday: Floor Press +  Plank/Hip extension

 A.
Thoracic Rotation Mobility! X 5 minutes

(Side Archer + Quadruped Reach through)

B. 
Overhead Squat or Back Squat with pace: (3.3.1.1)
-Find heavy 3 for the day
-Pick a squat variation you want to work on and stick with it for the 4 week progression!
-Take 8 sets, every 2 minutes, building in weight each round
*Goal is to meet or beat your heavy 3 from each previous week!
C.
12 Minute Amrap
Walking Plate Pushups X 9 reps 45/25lbs
Box Jumps X 12 reps 24/20″
Walking V-ups, alternating X 15 reps

Dear Summer, come back soon! Yours truly, Defined Athletes.